If you're looking to build a stronger core, lateral moves are your secret weapon. These exercises target your obliques, transverse abdominis, and other stabilizing muscles that often get overlooked in traditional ab workouts. By incorporating lateral movements into your routine, you’ll not only sculpt a more defined midsection but also improve your overall strength, balance, and athletic performance. Let’s dive into seven killer lateral moves that will take your core game to the next level.
Most people think of crunches and planks when it comes to core work, but lateral moves bring a whole new dimension to the table. These exercises focus on side-to-side motion, which engages the muscles responsible for rotation and stabilization. Think of your core as more than just your abs—it’s a complex network of muscles that work together to support your spine, improve posture, and enhance movement efficiency. Lateral moves challenge these muscles in ways traditional exercises don’t, making them essential for a well-rounded core routine.
This move is a staple for targeting the obliques and improving core stability. Start in a side plank position with your elbow directly under your shoulder and your feet stacked. Lower your hips toward the floor, then lift them back up to the starting position. The key here is to keep your body in a straight line and avoid letting your hips sag. For an extra challenge, try holding a dumbbell in your top hand or lifting your top leg while performing the dips.
Russian twists are a dynamic lateral move that works your obliques and improves rotational strength. Sit on the floor with your knees bent and feet slightly off the ground. Lean back slightly to engage your core, then twist your torso to the right and left while holding a weight or medicine ball. Keep your movements controlled and avoid using momentum to swing your arms. This exercise is perfect for building endurance and power in your core muscles.
This deceptively simple move is a killer for your outer thighs and obliques. Lie on your side with your legs stacked and your head resting on your bottom arm. Lift your top leg as high as you can while keeping it straight, then slowly lower it back down. Focus on maintaining control and avoiding any rocking motion. To amp up the intensity, add ankle weights or perform the exercise on an unstable surface like a foam pad.
Lateral lunges are a fantastic way to work your core while also targeting your glutes, quads, and inner thighs. Start by standing with your feet hip-width apart. Step to the side with your right foot, bending your right knee and pushing your hips back while keeping your left leg straight. Push off your right foot to return to the starting position, then repeat on the other side. This move not only strengthens your core but also improves your balance and flexibility.
Woodchoppers are a full-body exercise that emphasizes rotational core strength. Stand with your feet shoulder-width apart and hold a weight or medicine ball with both hands. Start with the weight at one hip, then swing it diagonally across your body and up to the opposite shoulder. Keep your core engaged and your movements controlled. This exercise mimics real-life movements like shoveling or swinging a bat, making it both functional and effective.
This explosive move combines cardio with core strengthening. Stand with your feet shoulder-width apart and hold a medicine ball at chest height. Slam the ball down to one side of your body, then quickly pick it up and slam it to the other side. The key is to use your core muscles to generate power and control the movement. This exercise is perfect for burning calories while building strength and endurance.
Lateral bear crawls are a fun and challenging way to work your core, shoulders, and hips. Start in a bear crawl position with your hands under your shoulders and your knees under your hips. Move laterally by stepping your right hand and right foot to the side, followed by your left hand and left foot. Keep your core tight and your hips level throughout the movement. This exercise is great for improving coordination and stability while giving your core a serious workout.
Incorporating these seven lateral moves into your routine will not only help you build a stronger core but also enhance your overall fitness. Remember, consistency is key—aim to perform these exercises 2-3 times per week for the best results. And don’t forget to pair your workouts with proper nutrition and recovery to maximize your gains. Your core will thank you!
